1 - Start in a half-kneeling position with one foot forward and the opposite knee on the floor behind you.
2 - Place your hands on the floor or on blocks beside your hips for support and balance.
3 - Slowly slide your front heel forward while extending your back leg behind you, keeping both hips as square as possible.
4 - Lower your hips gradually toward the floor until you feel a strong but controlled stretch through the front hamstring and rear hip flexor/quadriceps area.
5 - Keep your torso upright or slightly forward, breathe steadily, and avoid bouncing or forcing the position.
6 - Hold the stretch for the desired duration, then carefully press through your hands to come out of the position.
